I'm a 19-year-old guy, 72KG weight, 1,72M height. I'm writing these lines in order to get some pieces of advice in my diet according to my workout.
Day 1: Back Squat (1RM), Military Press (1RM), Power Clean (1RM + 2X2 90 % RM). Some shoulder work is done at the end.
Day 2,3: Light Day*.
Day 4: Front Squat (1RM + 1x3 90 % RM), Bench Press (1RM), Clean Deadlift (1RM). Some biceps and triceps work is done at the end.
Day 5,6: Light Day*.
Day 7: Rest.
After the 1RM in BS, MP, BP, CD it is done 1x(8,5,3) (80,85,90) % RM, respectively, changing every week in a 3 week period.
*Some push-ups, pull-ups, neck work, abs and no-weighted lunges are done in the 4 light days.
This new routine has been started a week ago, with these weight results:
BS: 110KG RM FS: 90KG RM
MP: 55KG RM BP: 80KG RM
PC: 70KG RM CD: 110KG RM
All the workout is done RAW. By the moment, I do not consume any supplements, but I'm looking forward to buy Creatine, nor I follow any special diet.
I hope you can help me with how and what should I eat to get good progress. Please take into consideration that I can't afford buying protein supplements.